Yoga for Runners, Paragon Sports

Last week, I visited the legendary, still-family-owned Paragon Sports near Union Square in New York City for a yoga for runners class, thanks to my sponsor prAna. It was a beautifully produced event, start to finish, and there were even sandwiches! A lovely, lively community of runners congregates at Paragon, and I felt honored to spend time with them. The rest of the trip was spent running in Central Park, visiting YogaWorks Westside, and, according to my expense receipts, visiting every bakery in a five-block radius of Lincoln Center.

Twists. From mountain, inhale arms up, exhale to twist to side. Repeat back and forth. Notice the difference between doing this from your ankles versus holding the pelvis steady and twisting from the waistline up.

This routine builds balance and focus, fosters communication between the hip and foot (which helps protect the knee), and gives you a dynamic warm-up for your run. Do 5 rounds on each side, alternating.

Mountain pose

Inhale, lift left leg

Exhale, step left foot back to arrow lunge (diagonal)

Inhale, lift shoulders over hips to crescent lunge (perpendicular)

Exhale, side stretch to right (side stretch goes to the side of the leg that’s in front)

Inhale, crescent

Exhale, arrow

Inhale, drive through, lifting left leg and stabilizing

Exhale, mountain pose.

Yoga to Do During Your Run

We practiced this during the Parking Lot routine, but it also applies during the run. Focus on these points:

Mountain pose alignment. Where can you relax more?

Your breath, and how it coordinates with your movement. Remember your homework: to pay attention to how many steps you take per breath, and which foot is landing when you start and finish both inhalation and exhalation.

A mantra. Develop a full roster of mantras that work for you, and practice them in both relaxing and intense moments, so they are familiar and comfortable.

Drishti. Set your gaze, then soften around that focus. Extra credit: try going through the Parking Lot routine with your eyes closed. Be sure you have enough room to wobble and fall!